Strength Training Zine

2021·9.4 MB·

Authors, books, and Other resources:
As far as this author knows, these people are nonpartisan and
are NOT affiliated with political movements (save Gov.
Schwarzenegger). I don't want any of them to feel misrepresented so
I'm putting this disclaimer here. Their exercise programs are really
good and worth checking out. As far as working out goes, I highly
recommend looking at these books:

Basic, cover all grounds beginner book:
The New Rules of Lifting by Alwyn Cosgrove and Lou Schuler

A good go-to starter for bodybuilding: The New Encyclopedia of
Modern Bodybuilding by Arnold Schwarzenegger

Powerlifting:
531 by Jim Wendler
Starting Strength by Mark Rippetoe

General athletic training:
Training for Warriors by Martin Rooney
Onward and Upward A REAL PHYSICAL EDUCATION
In the construction trades the unions have apprenticeships, so
the next generation of workers can learn the skills required for the job For the Antifascists
from the older generation. We should look to create something similar
in the antifascist movement, where we build intergenerational This information is for the antifascists, the Anarchists, and the
relationships. The older generation helps the young because it is for anti-authoritarian tendencies of Socialists and Communists in the
the future of our movement and have the energy we lose over time, as radical Left. The antifascist movement has swelled up in recent years
life heaps new burdens upon our shoulders. The young generation and street confrontations with Fascist and Nationalist groups have
helps their elders because we laid the foundation and have knowledge gotten tense. We've certainly won more than we've lost, but to be
to share. honest the losses on our side were hard to watch. There is a lot of new
energy and young people present who are necessary for growth and the
I can't be everywhere. I can't make it to every demonstration, future of the movement. Many of the newer people are inexperienced
and whether through burnout or death, one day I won't be here. So here or unprepared. Many of our victories in the streets happened because
it is, I pass on what I know because I care about the younger radicals. I we had a core of old school anti-fascists who were more prepared for
wish for them to be healthy, safe, and victorious. I will share with you confrontations than the fascist and Nationalist groups.
all the information that I can so those who continue on after can build
off of what we've learned. This is not just a lesson in strength training Ideally, one would be best prepared if they both trained in
but also an exercise in teamwork and mutual aid. some type of combat sport like Muay Thai, Brazilian jiu-jitsu, boxing,
or wrestling in addition to strength training. If most people who look at
this zine do neither, we have options. We still put our pants on one leg
at a time, and a zine about Muay Thai or boxing would not help you
out nearly as much as signing up for classes, as those are learned skills
that need to be taught by a human coach. However, you can follow a
basic strength training program.

We should not avoid the gyms, dojos, and community centers.
Some people shy away from them because of a superficial subcultural
bias or they assume that it's full of “bro culture” or fascists. If this
were entirely true, this is letting our enemies gain ground and allowing
them to take up our space. Anti-fascists need to be out and visible in
the community and that's why there are tags like #everydayantifascist.
I speak as an old school antifascist who started preparing for conflict Things you can do to motivate yourself.
with fascists long ago. I began training when we protested white ! If you have a hard time motivating yourself to exercise, you're not
supremacists around the anti-globalization years and over the last 20 alone. It's a common problem for many people so I've listed a few
years I have been lifting. I have read many books and forums on things to here are some things to do to reinforce learning a new
weight training, attended seminars, watched many videos, and even behavior or routine:
have held a few personal trainer certifications. I've spent a lot of
money on different books, gyms, and supplements. I spent the money ! Find friends that want to work out with you. Confirmation from like-
minded peers reinforces our decisions.
on fitness industry fads so you don't have to. I put together information

that will allow you to get the most out of your time and keep you from
! Take a 10 minute walk. A sedentary day can make you feel mentally
spending way too much money on your health. I want to share this
tired. Sometimes all it takes is to get the blood flowing to put you in
information to get you to invest in your personal health and to be able
a better mood.
to defend your community better.

! Follow Social media accounts about working out. You habitually
Earlier groups with goals akin to ours like the Pink Panthers
look at your social media, sneak some reminders in there to remind
LGBT group took to lifting to defend their community from
yourself to get off social media and do something positive.
homophobic attacks in the early 90s. This was even attested to by John
Joseph, singer of NYC hardcore band the Cro-Mags, who noted that
! Learn more: Read books and watch youtube videos on working out.
the LGBT community fought off gay bashings from early skinhead
crews in a variety of ways, one of which was that they started going to ! Put on your workout clothes
the gym and getting huge.
! Remind yourself why you started. Post pictures around your room
I'm glad people are willing to put themselves in the fight that motivate you
against Fascists and Nazis, but people should be a little more serious
about preparing for these kinds of confrontations. It's not just for the ! Do other things that are good for you. Eat more vegetables, get to
movement which we all want to succeed, but it's for your own personal bed on time, take your vitamins, quit smoking. One good behavior
safety too. Even if you never intend to physically confront a Fascist. If reinforces another.

all you intend on doing is showing up to marches to march around
holding a sign, It would benefit you to be as prepared as possible ! Make a playlist of energetic songs that make you want to move
around.
should anything every happen. Take in this information and circulate
Here's mine: Human Cannonball by the Butthole Surfers, Start Today
it.
by Gorilla Biscuits, Tonight by the Go-Gos, Search and Destroy by

Iggy and the Stooges, Sonic Reducer by Dead Boys, I don't want to
Hear It by Minor Threat, Rise Above by Black Flag, Banned in DC
by Bad Brains, Wasted by the Circle Jerks, Bouffant Headbutt by
Shampoo, and Gay Bar by Electric Six

! Most importantly, if you fall off the wagon, get back on. Don't
punish yourself don't feel guilty, just get back into the routine again
and keep doing it until it feels normal.
A Poor Man's Sandbag Workout. This workout is an example of High In addition, this isn't to ignore the efforts of noncombatants. Other
intensity Interval training. It's primarily a cardio workout, but builds battles we've won in the media, the courts, and in gaining community
muscle as well. support haven't been just as important. But an anti-fascist counter
Any kind of weights can be substituted in place of the sandbag: protest that turns into a street battle with fascists can be a pivotal
barbells, dumbbells, kettlebells, etc. If the weights are light for you, moment for many and our interests here are in saving lives. In street
you can move faster and increase the reps to increase the cardio scenarios we want to come out victorious, but mainly we want to come
workout. out of these battles with as little injuries and arrests as possible.

Workout 1 If you're still not interested in getting stronger for those reasons
5-15 squats/ 5-15 presses/ 5-15 bent over rows listed above, here are some more that have nothing to do with political
struggles (or maybe they do).
Workout 2
5-15 Deadlifts / 5-15 Pushups/ 5-15 pullups
1-2 minute break. 3-5 rounds, adjust weight, breaktime, and rounds to
ability. Body Positive Exercise vs Misconceptions from the Fitness
Industry
Do one set right after the next, set a timer for 1-2 minutes and repeat For our entire time on this planet as human beings, we have
for 3-5 rounds (or adjust to your personal ability.) The weight of the been vastly more physically active than we are today in the a modern
sandbag will also affect how many rounds you can do. It should be capitalist society. In prehistoric times we evolved to live a more
challenging but not too hard. Increase the repetitions each week until physical lifestyle as hunter-gatherers. With the dawn of civilization
you've found a comfortable challenge. and agriculture we still spent many hours of the week working farms,
tending to herds, splitting firewood, and generally being more
On your first week, do Workout 1, workout 2, then workout 1. On physically active. Even through ages of industrial development most
your second week, do workout 2, workout 1, then workout 2 again. of the population still participated in lots of manual labor. In the
Allow rest days in between workout days. developed nations of the information age things are very different.
When we start school at age 5, our spines are ruined by modern society
After 6 weeks of this take a week off and change the workout. making us sit in chairs for a large chunk of the day. We continue life in
that position throughout our lives working at a desk, a computer, or
driving a vehicle. Our bodies need physical activity just as much as we
need healthy foods. We have evolved that way. When we don't
exercise, we make ourselves vulnerable to physical illness, depression,
injury, and a whole bunch of other related problems. All human
beings must train for physical fitness regardless of ability, size, race, or
gender.
Unfortunately, the fitness industry is a swamp of mixed
messages, half-truths, advertising scams, and temporary fads. It's hard
to know what the best information is at first even with a plethora of The Sandbag
chain gyms, magazines, blogs, and vlogs catering to beginners. The The cheapest, most minimalist piece of universal gym equipment to
purpose of this writing is to help the individual start training to produce is probably a sandbag. If there's something easier than that,
increase their own personal abilities and level of function, and teach please prove me wrong, your information would be a great asset.
people body positivity. The purpose is not to reinforce the traditionally
white, binary, and ableist set of beauty standards that have been fed to Here is what you need to make a sandbag.
us through the fitness industry to make us all more insecure.
Sand. About 1-2 5 gallon buckets
I have not included much language about “fat loss” because the zip lock sandwich bags.
primary concern here is to have a healthy, functioning body. If an Duct tape
individual feels they have a higher level of body fat than they are Masking tape
comfortable with, both workouts included in this zine can be used to canvas duffle bag
decrease in bodyfat in an individual with an otherwise sedentary 3ft (1 m) of rope
lifestyle. The activity of the exercises will burn calories, as will the
resting period after when your metabolism is working harder to build If you can't dig the sand up for any reason, sand can be purchased at
muscle. In addition, folks with larger body mass may find running to most hardware, or building supply stores in 80lb bags next to the
be uncomfortable and painful. In this case, many prefer stationary cement mix. It's usually about $3 a bag. To make one of these you fill
workouts like the ones I have included. up sandwich bags with sand and weigh them out on a bathroom scale
so they are about 5lbs each. Then wrap the baggie up with masking
tape or duct tape. Put the little sand baggies into a canvas duffle bag,
tie the end up with rope and duct tape around the end. Make it
whatever weight you want, open it up and add more baggies of sand as
you progress, or have many different bags to lift with.
The Minimalist Power Lift Set up. Reasons for physical fitness training

There are many anti-fascist gyms throughout Europe and Latin
America. Obviously, the costs of putting together a gym or weight ! Lifting weights reverses osteoporosis and builds bone density.
room will be lower if you work collectively with your friends and all
chip in. If you set up your own weight room the most minimalist setup
! If you need surgery, your recovery from surgery will be better
is to have a type of rack called a squat stand with a bar and weights.
because your bones are more dense
The squat stand holds the barbell at shoulder level so you can get

under it for squats and shoulder presses. You can add a flat bench
! You will become harder to kill and able to defend yourself
underneath it later on if you would like to add bench press to your
better against abusers, bullies, and hate groups.
routine. Have floor protection underneath it for your deadlifts or if

later on you case you want to incorporate any other lifts that start off
! Lifting weights builds your resistance to damage and makes
the ground. Exercise mats over plywood work well.
musculo-skeletal injuries less likely and less severe.

The only other thing I would add to that is a pull up bar or
! Exercising is self-care. Everyone should practice more self-
gymnastics rings somewhere if you can. With all these things you have
care.
many options with very little equipment and space. Weights can often

be purchased second hand. I've heard of some people making a cheap
lifting platform by putting tires on the ground and plywood on top of ! When we practice acts of self care we attract other positive,
self-caring people into our lives.
the tires. I've never done that, but apparently it makes a stable

platform. For those of you with access to welders and structural steel,
there are instructions on how to build a power rack in the back of the ! Self care and creating healthy habits leads to more healthy
book Starting Strength by Mark Rippetoe. Kettlebells often need to be habits.
bought but are an excellent, minimalist equipment that can be stored
easily and used for a large variety of different exercises. ! If you are working class physical labor might be the best
paying jobs available to you. Physical fitness can help you
Personally, I go to a gym that mostly caters to serious athletes, maintain a better job.
powerlifters, weightlifters, and bodybuilders (aka a “black iron gym”).
I can learn more from talking to people and they have a lot of squat ! Your lifespan increases. The setbacks of aging takes on your
racks. It usually costs about $35-$60 per month. Box gyms like body will be lighter and less severe.
Crossfit and Training For Warriors generally run decent programs, but
as with every chain it depends on the staff of that individual gym. If
! By routinely doing things that are hard to do, you train your
your local box gym is run by an award winning weightlifting coach or
mind to build mental toughness.
an accomplished athlete it's probably pretty good. Don't be fooled by a

charming personal trainer with an award winning smile, always look at
! Repeating this pattern enforces the idea that hard work and
the resume and reviews. If you go to one of those big chain gyms with
consistency leads to progress.
the $10 per month deals, just make sure they allow you to do deadlifts.

That's all marketing to appeal to people who want to join a gym but

don't want to actually train hard and get in shape.
Finding your 1 Rep Maximum (1RM)
! Gain confidence from seeing yourself progress Your 1RM is the most weight you can lift on any given lift for a single
repetition. For the purpose of this workout the only lifts you need to
find a 1RM for are the squat, the deadlift, and the shoulder press.
! Exercise gives you more energy
People also commonly use them for the bench press, the power clean,

and the snatch as well, but they're not in this work out so don't worry
! Training and/or playing sports can be a great way to build
about them for now.
solidarity with your comrades and to build connections with

people in your local community.
You only need to check your 1RM once or twice a year so just get

familiar with lifting for the first 6months and when you're ready to
! It's a great way to manage stress and take a break from other
check your 1RM, make sure you use a spotter, or have the correct
activities (ie work and activism)
equipment to let you drop the weight if you need to. Don't lift on a

surface that could get damaged like the finished hardwood floor in
! Regular exercise can help to manage and decrease the affects
your living room. Set up exercise mats over plywood on a concrete
of specific mental health issues like ADHD/ADD and
floor.
depression, and can decrease a reliance on medications (please

consult a doctor before you do this)
Don't drop the weights on anything that will get destroyed in the

impact. If it's a squat, drop them off your back and stand up straight, if

it's a shoulder press, drop them forward and step back. This is also a

good reason to use rubber weights if possible.

Body Types
To find your 1RM:
There are 3 basic body types, although people often tend to be
Select your exercise and do
mixtures of more than one:
8 repetitions for the first set at an easy weight.

Increase weight do 6 reps,
Ectomorph: Typically built lean and long, this body type has a
increase weight 4 reps,
difficulty building muscle.
increase weight do 2 reps,

increase weight 1 rep
Mesomorph: Muscular and well-built, with a high metabolism and
keep increasing the weight for 1 rep until you can't go any higher.
responsive muscle cells. This body type builds muscle the most easily.
That's your 1RM

Endomorph: Big, high body fat, often pear-shaped, this body type has
a high tendency to store body fat.
Work sets Nutrition
Do one or two warmup sets with a lighter weight before you start each
exercise at your work weight. For your work weight use a moderate Eating for Lifters:
but challenging weight and increase the weight at your comfort level When you start building muscle your metabolism starts
each new time you lift. Over time, this will make you stronger and working in overdrive. Your body will need more calories to build
will push your 1 Rep Maximum higher. This concept is called muscle and maintaining that muscle will cause you to burn more
Progressive Overload calories on a consistent basis. Muscle is made of protein so in order to
build muscle mass you have to consume high amounts of protein.
Cooldown There are many different formulas for putting on muscle mass. Some
10-15 minutes of light cardio and stretching say .75g to 1.5g of protein per pound of your target body weight is
good. Some of the more hardcore diets say up to 2g of protein per lb of
Weight selection and Weight Progression your target body weight for bulking. Plant protein or animal protein- it
If you're doing sets to build strength do 3 sets of 3-5 repetitions of doesn't matter. However, vegetarians and vegans may have some extra
each exercise. Generally the weight is 60-85% of your 1rm for these homework to do and end up drinking more shakes.
sets
If you're goal is to build muscle mass, do 4 sets of 6-10 repetitions at a In my first few years of lifting I put on the desired amount of
lower weight than your strength building weight 50%-75% of your muscle mass by staying in the 1-1.5g per lb range. My goal was
1RM 200lbs, I generally ate about 200-250g of protein per day and it
If your goal is fat loss, do 3 sets of 12-15 repetitions. Of a lower worked. I'm naturally an ectomorph and putting on muscle mass is a
weight, generally 40%-60% of your 1RM greater challenge for me than for people with different body types. I
don't always eat that much protein anymore only when I'm pushing for
The weight you choose will affect the amount of repetitions you do so new goals in my training routine. I also use protein shakes to help meet
work with what's comfortable. the protein intake. If you're an endomorph and you want to drop some
The prescription of volume of sets and repetitions is a general rule of bodyweight, go closer to .75-1g. If you're an ectomorph go a little
thumb. You can burn fat and build muscle doing the strength sets, but 3 higher, but also pay attention to what's working.
sets of 5 is the best range to make you stronger. The same concept
applies to doing the mass building and fat loss repetition ranges. When you eat like this it's advised to be aware of your
digestive system's health. Eat fermented foods like kim chi, Greek
Adding weight to your body weight exercises like dips or push-ups is yogurt, pickles, kombucha, and sauerkraut. The probiotics will help
an option with things like weighted vests, but get comfortable with your digestion. Also green vegetables, apples, pears, and foods high in
your body weight first. I realize this zine is short and limited, but don't fiber.
be afraid to talk to people about modifying this workout if you need to.
General Eating:
There are constant fad diets surfacing with various ideologies
and information that are poorly researched (ie paleo). Some of these
can get rather cult-like. The big issues are that some people react Warmup:
differently to different foods like gluten or lactose. This should be A warmup should generally be about 10-20 minutes long of light
evaluated on an individual basis. exercises. You can vary different calisthenic exercises and

stretches as you like. Make sure you get your whole body
Other than that, the best “diet” is just to eat clean. The more it
moving, but put an emphasis on warming up the part of the body
looks like it did when it left the farm, the orchard, or the butcher shop,
you will be working out that day. Here is just a sample warmup:
the better it is. As a general rule of thumb, stay away from processed

foods and fast foods. A steak is better than ground beef, ground beef is
100 count jump rope. 10 air squats/10 jumping jacks back to
better than sausage, sausage is better than a slim jim. For the vegans in
back for 3 sets. Alternate from jogging, backwards jogging,
the crowd, Oatmeal is better than wheat bread, wheat bread is better
walking toe touches, high knee jogging, butt-kicker jogging,
than white bread, white bread is better than a cracker. Highly
processed foods and fast foods have little to no nutritional value and walking lunges forward and backward. Follow this sequence with
should be avoided as much as possible. Decide for yourself if you a full body light stretch routine that accounts for each major joint
want to eat meat, wheat, or dairy, but always get enough protein, fruits, starting at the neck, to your shoulders, wrists, hips, knees (quads
and vegetables. Pay attention to the carbs you consume. Make sure to and hamstrings), and ankles. Note: do not over-exert yourself
get enough healthy fats like avocados and coconut oils. during the warmup. The warmup is done to transition your body

from a sedentary state into an active state. It's purpose is to make
There has been a huge anti-carb fad in popular diets recently.
your actual workout less difficult and to decrease the likelihood
Unprocessed carbs are not bad in the correct amounts. They can
of training injuries.
provide you with the needed energy for exercise and an active

lifestyle. Before you cut out all carbs just try to cut out processed
Before your work sets do a warmup set with significantly lighter
sugars and junk foods. You'd be surprised. Besides, cutting out all or
weight than your working weight. On the big lifts like squats,
most carbs is a pretty extreme and difficult jump to make. Lean
shoulder press, and deadlifts do a few warmup sets to be more
towards healthier complex carbohydrates like whole wheat breads and
pastas, quinoa, brown and wild rices, barley, potatoes, corn, and thorough.
legumes.

In conjunction with the advice given on protein intake, design
your diet by counting the protein first, then add in your salads, fats,
probiotics, and carbs as needed after you get your target protein. Most
of all, pay attention to what works for you. If this advice doesn't work
for you, ask around and search the internet for videos, forums, and
places where you can ask qualified people for advice.